#when the broth is done I will add some corn and potatoes and bell peppers and onions

[dare-to-dm]

So we recently celebrated Friendsgiving, and the hostess graciously gifted me her turkey carcass, which I'm using to make my second ever batch of homemade stock.

I think this is going to become a major hobby of mine. I love it for so many reasons, but the biggest are probably

I'm turning food scraps that would have been thrown away into a a delicious and nutritious meal. It makes me feel proud of myself!

I feel like a witch with a bubbling cauldron brewing a powerful mixture. It's living out my childhood fantasies.

It will lead to soup, which is objectively the best kind of food.

[bakingtherapy]

Genshin Inspired Recipes #7 Yun Jin: Sweet Potato Chicken Curry

Hello, every birdie. Today we are going to be making a recipe that is not a dessert. And this recipe is yet another Instant Pot recipe. And again I am not exactly sure how to make this recipe on the stove or something similar. I apologize to those of you who don’t have an Instant Pot. I hope that you stay with the recipe. (At this point can you tell that I am in love with my Instant Pot?)

The character that is inspired by the recipe is a character by the name of Yun Jin (youn Gin). She is a geo character who lives in Liyue. She is an Opera star, who shares the stories of the past through opera. 

The reason that this recipe is inspired by her is that one of her favorite food is “Curried Pork Dy Hot Pot.” And so I thought that this recipe was perfect for her. 

The recipe and the measurements are going to be in the description down below. 

The ingredients that you need for this recipe are differing. What I mean by this is you can use what you have on hand, and make it work. 

The ingredients that are used in this recipe are:

Oil 

Yellow onion

Garlic cloves

Chicken breasts (I used 2, and it was enough to feed a family of 7.)

Sweet Potatoes (again I used 2)

Bell Pepper, 

Chicken Broth

Curry Powder (I only used 1 Tbsp + a little bit more, not as much as the recipe said. It still tasted really good.)

Cumin

Tumeric (I searched a substitute for tumeric and google told me that ground ginger was a good replacement.)

Cayenne peper

Salt 

Coconut milk (I used a little bit of 2% milk and it tasted really good.)

Frozen Green beans (I used frozen corn and was really tasty.)

You are going to set the Instant Pot to the saute setting. You are then going to add your oil, onion, and garlic and saute them until the onions are translucent. 

Once this happens, you are going to turn the Instant Pot to High Pressure. Now you are going to add your Chicken, sweet potatoes, pepper, brother, and spices. 

Seal your Instant Pot and set the time for 10 minutes. It will take a little bit longer than 10 minutes because it has to build up pressure. 

When curries time is up, carefully, release the pressure by switching the seal to vent. (oh... yeah I second this! Steam burns hurt so much. Didn't get burned from the Instant Pot, but did get burned from a rice cooker steam. And it left a serious scar. So be careful!!!)

Now you have to wait until all the steam is out of the Pot before taking off the lid. 

You are going to turn your Instant Pot back to saute. Stir in the coconut milk or regular milk. You can add your frozen green beans now. However, I added the frozen corn with all of the other ingredients before, because they were still really frozen. I didn’t want any having a hard time eating dinner. 

Before serving it you can add more curry and salt to your taste. 

You can serve this over rice and it is really good. 

This was one of the first dinners that I have done by myself. What I mean by this is that my mom really didn’t tell me what to do, and I was just following the recipe. I thought it was really good, and all of my family liked it. So I am very proud of myself. 

I hope that you liked this recipe. Feel free to check it out for yourselves. See you in the next recipe. Thank You. 

Show the original author some 💖💖💖 The real food dietitians

Here is a printable version of this recipe: on the blog

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[aceofbooks]

Fresh home made corn beef hash?!?!?! That sounds heavenly!

I'm putting all of this under a cut lol. I might come back and clean up the directions, make it look like an actual recipe, but this was all stream of consciousness 🙂‍↕️

I want to learn to make corned-beef from scratch, but I'm a bit intimidated by it, so I usually grab a pre-made slab from the grocery store. I try to buy 4-5 lbs, which usually reduces to about 3-4 lbs. But you can do this with any size over 1 lb, depends on how much meat you'll eat the night before/how much meat you want in the hash/how much you want to put in your freezer(!) for a later date. I boil it in a dutch oven (a big pot also works, I just found that I had to fiddle with the temperature more often throughout the day), on the stove for an afternoon and then have some of that for dinner 😋Directions: put it in the pot with enough water to cover it; bring to a boil; reduce to low and leave covered; needs to reach an internal temp of 145F.

(Save some of the broth so that if you want to reheat the corned-beef and eat it as is, you can re-boil it! It's the best way I've found to reheat leftover corned-beef. Beef broth also works really well, and plain water works in a pinch, but it loses some of the flavor.)

Fair warning, this is a lot of sitting at the stove because you're constantly stirring all the ingredients to make sure they cook evenly. I don't say it, ever, but everything (minus spices) should be chopped to bite sized pieces. The smaller they are, the faster they'll cook, and the more flavor you'll be able to pack onto a single fork, but you don't want to go so small that you end up with an actual literal mash of food.

Pre-heat oven to 425F.

The next evening I get my BIG cast iron (it's at least 12 inches in diameter), do a quick little season on low heat while it warms up. I chop up 1 large onion (yellow or white) or 2 small/medium ones, depends on what I have on hand. That goes in the cast iron on low-medium heat with 1 tbls salted butter (you can also use unsalted butter and just add salt to your preference) with black pepper and like the equivalent of 2 cloves of garlic (I use jarred garlic because I am not deft enough with a knife to mince it myself, so it's more like a HEAPING tablespoon) and I sweat the onions down until they're getting browned on the edges and are mostly translucent.

Move onions/garlic to a separate container and add more salted butter to the pan! Usually 2-3 tbls I think. Chopped up Bell Peppers— at least 2, and you can use whichever you prefer, but I do one of each color: red, orange, yellow, and green, all around the same size. Salt and Pepper to preference. You need to crank the heat up to high, so that you can get a nice sear on the peppers without letting a lot of their water escaping. Mop up the moisture with paper towels as you go—ideally, by the time you're done cooking them, there is no more water sitting in the bottom of the pan.

When the peppers are done and the majority of them are at least partially blackened, move them to a separate container (can be the same container as the onions) and bring the heat down to medium.

This next part is so specific, it's kind of dumb. I use frozen home fries. But I've found that you can't use just any frozen home fries, because if they're diced too small, or they're not effectively pre-cooked, they just turn to mush and gum up the bottom of the pan.

I use these ones specifically. Sometimes I use half a bag, sometimes the whole bag. Depends on how I'm feeling. HOWEVER, I do often have problems finding them in my surrounding grocery stores, so I'm navigating how to make fresh home fries. My plan for next time is using the techniques from this recipe, because I have done that recipe before and the potatoes turned out great. Just need to adapt it. (EDIT: just noticed that that particular post doesn't have the directions, but I have the recipe book it comes from. If I remember, I'll come back to write the relevant instructions here.)

ANYWAY, home fries in the skillet with 2-4 tbls of butters, salt and pepper to preference, and just a crap ton of Parsley. Fresh or dried, your preference. I probably use like 3 tbls or something. Stir frozen home fries until browned and crispy and just generally thoroughly cooked. Stir fresh home fries until ????

Move potatoes to separate container (can be the same container as peppers/onions) and add chopped corned-beef leftovers. This only needs 1-2 tbls of butter on medium-high heat. Pay attention to the pieces you're cutting if you have texture issues. Pieces that are all fat or the majority of it is fat, will not render down and will remain as they are, which is not ideal for me personally. This only needs 1-2 tbls of butter on medium-high heat. Add pepper (not salt!) and parsley (only like 1 tbls this time). You want some browning/caramelizing on the meat, but you don't want to make them crispy. You're really just cooking them long enough to warm them up, and the browning happens very quickly.

Remove from heat. Depending on the size of your container(s), you can either add the meat to the container, or add everything back to the cast iron. It's easier to mix everything together if you can have it all in one big container that isn't the cast iron. If mixing in a separate container, add it all back to the cast iron.

Even everything out. Put in the oven for 15 minutes. Remove from oven and, using a flat spatula (metal is ideal with the cast iron), take sections of the hash and flip them so that you're kind of getting the stuff on the bottom on the top and the stuff on the top on the bottom. Put in the oven for 15 more minutes. If you're my Husband, you will now take the opportunity to make some fried eggs, and the hash stays in the oven for however long that takes.

Remove from oven, serve nice and hot! Husband also likes to add sriracha or another hot sauce to his plate/bowl. Enjoy!

[lowrescryptid]

For Veganuary, some of my favorite vegan foods!

As a general rule, I use canned or frozen veggies in all of these. They’re cheaper, they last longer, and you don’t have to do any chopping (which is especially convenient when it comes to onions). The only exceptions are mushrooms and potatoes.

Rice!

I cook it with veggie broth (or a vegan chicken flavored broth), garlic powder, onion powder, salt and pepper.

Before I set it to simmer, I dump in a bag of frozen veggies (I like mixed veggies or spinach) or fresh veggies (I like mushrooms) and throw in a can of chickpeas for good measure

Right after it’s done, I stir in some vegan cheese if I have it. I usually do about a cup of cheese when I make a big pot and that’s plenty.

Dirty Rice

Pasta!

To stretch mac and cheese, melt some vegan butter in the pot, add your unsweet dairy free milk, then add garlic powder, onion powder, salt, and whatever seasonings you want. Bring it to a boil and then whisk in enough flour to get it to a gravy-like consistency. then add your dairy free cheese--you’ll only need half as much.

Garlic Butter Pasta

Chickpea “Tuna” Casserole 

Alfredo

I like to add red bell pepper or spinach to a mozzarella mac and cheese; peas or meatless crumbles to a cheddar mac and cheese. 

For tomato sauce, I just use a can of crushed tomato with salt, garlic and onion powder, italian seasoning, and a bit of balsamic vinegar. Spinach and mushrooms go well with this, too.

Some of my top recipes

Biscuit Topped Chickpea Pot Pie (takes a while but so worth it!)

Tabbouleh (I usually add chickpeas to make it heartier)

Corn Fritters (I just throw in whatever veggies I have on hand)

Biscuits and Gravy (I usually add some fake sausage to the gravy to make it more filling)

Split Pea Soup

Hummus and Pita (This isn’t real pita, but it’s close and much easier. Of course you can always just buy it at the store, too.)

Potato Wedges

Refried Bean Burgers

Burritos (No recipe, but I fill mine with refried beans, spanish rice--the little knorr packets are vegan!--taco sauce, and mexican style dairy free cheese)

Nachos (No recipe, but I top mine with black beans, a vegan cheese sauce, salsa, and black olives)

Pancakes

Desserts are easy--just sub out dairy-free milk and dairy-free butter. Or search for vegan versions of your favorites! 

Cinnamon Rolls

Banana Bread Cinnamon Rolls

Orange Rolls

Sprinkle Sugar Cookies

Rolled Sugar Cookies

Double Chocolate Chip Cookies

Chocolate Chip Cookies

Vanilla Pudding

Chocolate Pudding

Lots of stovetop pudding mixes are vegan--just use non-dairy milk!

Vanilla Cake

Chocolate Cake

Coffee Cake

Reese’s Peanut Butter Cups

Banana Nice Cream

Frozen Pineapple Whip 

Vegan Egg Substitutes for Baking

Cheese - I buy raw cashews in bulk from foodtolive--shipping is free, tax is included, and the price is very reasonable. I eat cashew cheese every day so I usually get the 7lb bag and keep it in the bottom of my fridge.

Easy Cheese Sauce (no cashews)

Go-to Cashew Cheese (This is a great base! Sometimes I add tomato paste and hot sauce for a buffalo cheese, or sometimes I go heavy on the lemon juice and add dried dill and parsley).

Pimento Cheese

Sundried Tomato Cheese

[that-stone-butch]

Hie I'm coming over for soup please

half a vidalia onion

garlic clove(s)

2 roma tomatoes

2 big carrots

1 cup corn

2-3 large potatoes

2-3 bell peppers

1 cup quinoa

1 gallon broth of choice (i prefer vegetable)

butter/oil for skillet use

paprika

salt

ground pepper

lime juice

cilantro (optional)

cayenne pepper

2 jalapeno/habanero peppers (optional)

okay you take about, half a vidalia onion and dice it fairly large (about 1/2" by 1/2" squares i guess) mince as much garlic cloves as you want (about a whole bulb i suppose for a whole stockpot of soup), a couple of sliced jalapenos/habaneros if you want it to be spicy, and throw those on the bottom of the stockpot with a liberal application of salt, ground pepper, and paprika, as well as a cooking implement of choice (butter, oil if vegan, etc.)

carmelize the onions and activate the Flavor Protocol of the garlic and hot peppers until it's good and toasty at the bottom of the pan. while this is happening dice 2-3 Big Potatoes, and chop about two large carrots; and grab the preferred amount of the broth of your choice (i usually use about a gallon of veggie broth). when the onions are done, throw the broth, carrots and potatoes into the stockpot. bring to boil, reduce to simmer.

potatoes and carrots take a bit to Un-Brickify into a tasty consistency, so while this is happening dice a couple of bell peppers, roma tomatoes, and grab about a cup of corn. throw these into a skillet with a little butter (oil if vegan, etc.) and some seasoning of choice, i use cayenne pepper, lime juice, and some additional salt and pepper if desired. you want to reduce those veggies in the cooking juices so they soften a little, and soak up the flavor. i usually push it until the corn is slightly charred, smells fucking amazing.

throw the veggies and concentrated flavor matter into your stockpot. let it all settle in, and add quinoa according to the amount of vegetables (quinoa expands quite a bit, i usually put in about a cup) already in there. give the quinoa adequate time to cook in the broth. the soup should be a ratio of broth to veggies that you prefer, otherwise add more broth and seasoning. i prefer mine fairly full of veggies tbh. season to taste; you should be well covered by the amount of seasoning thrown in during the veggie-cooking process but otherwise feel free to add as much extra garlic or whatever you'd like in there. hell, add sriracha if that floats your boat. soup should taste good!

the result is a fuckload of veggie and quinoa soup that is filling, and good for dipping bread into on a chilly day. enjoy!

[c-is-for-circinate]

C’s infinitely modifiable recipe for vaguely niceish dinner-including-vegetables 20 minutes after walking in the front door

Like many of us, my executive function is dead by the end of the day, especially if I’m tired, especially if I’m hungry, and figuring out How To Food when I need it most is hard as fuck, especially if my kitchen’s kind of messy and I stall out on needing supplies or space.

Also like many of us, I have a really hard time figuring out How To Vegetable, because I’m very afraid of buying fresh things that might go bad before I have the spoons to use them.  And IDK about you, but I get really tired of eating the same thing all the time, so the only way to actually make myself get excited about cooking and eating is to have the option for variety.

Luckily for me, I’ve nailed ‘many, many pasta dishes I would not be ashamed to serve my mother’ down to a familiar, easy formula that I can follow with whatever I have on hand in the freezer and cabinets.  Even better, knowing this formula helps me go grocery shopping, because I can buy specific canned, frozen, jarred, and refrigerate-able things knowing several different ways I can use them.

Maybe it will help you too!  Maybe not!  But it has made my life SO MUCH BETTER, so, as a gift from me to you, A Recipe (of sorts).

To start: Drop your shit by the door.  Get out one frying pan, one pasta pot, and a wooden spoon or plastic spatula or whatever you have to cook with.  It does not matter that the counter is a mess; all you need are two clear stove burners.  There are almost no prep steps to fuck with your executive function and block you from starting this process as soon as you get home.

Step 1:  Veggies Get some olive oil heating up in your pan on medium/low.  While it’s warming up, go to your freezer and grab any frozen veggie you own: broccoli, peas, sliced bell peppers, zucchini, spinach, mixed medley, whatever.  When the oil’s hot enough that a couple of drops of water sprinkled into it sizzle a bit but don’t spit, pour the veggies straight into the pan.  (About 1/4 to 1/2 of a bag is usually plenty for me to make dinner + tomorrow’s lunch).  If the oil is Way Too Hot, turn the burner down, wait briefly, and toss the veggies in anyway.  They’re frozen, they’ll survive.

Step 2:  Carbs If you’re doing regular pasta (or those great frozen raviolis they sell at the grocery store, for extra flavor/protein), stick a pot of heavily salted water on the hottest burner cranked up to high, slap a lid on it, and wait for it to boil. If you’re doing couscous or some other fun grain that cooks in 10 minutes or less, get that going however you usually make it. If you’ve got a bunch of leftover rice in the fridge from the other day’s takeout, wait until the veggies are mostly thawed and then toss it right into the frying pan.  Break it up with the wooden spoon and add a little extra oil to make sure none of it’s too dry. (Sadly, this recipe is not scaled for potatoes.)

(Optional: Seasoning #1 If you happen to have minced garlic in your fridge, throw that shit in the frying pan when the veggies are mostly thawed.  If all you’ve got is dried, that’s cool, wait for later.  Make sure you add the liquid soon after, b/c garlic burns fast.  This is also a good time to add ginger, if you have it on hand and the ingredients you’re planning to use work with it.)

Step 3: Liquid Grab a can of [black beans/tomatoes/coconut milk/crushed pineapple/literally whatever, use the condensed soup if you want, this recipe is ANYTHING GOES] from the cabinet, drain about half the liquid out of the can and throw the rest straight into the pan.  OR snag a jar of [pre-made pesto/harissa/salsa/whatevs] from the fridge, and spoon in a big glop.  (Use judgment here.  Save half a can of things like coconut milk instead of draining it down the sink.  If it all looks super dry you can add some a splash of broth, or juice, or milk, or wine, or whatever, but you shouldn’t need much--you’ll have pasta water for that in a minute, and your frozen veg probably produced a ton of liquid to begin with.)

Step 4:  Cooking Get that pasta in the water as soon as it’s boiling.  If you’re doing grains, check on them and do whatever you’re supposed to do to make the grains cook right. Turn up the heat on the stuff in the pan so it bubbles a little around the edges.  The wetter all the stuff in your pan is, the hotter you want the burner.  You’ve got a fair bit of leeway here; so long as you’ve still got liquid in there, and you vaguely keep an eye to make sure it doesn’t burn, this can keep going without damaging anything until your carbs are done.  (Sugary liquids like orange juice or the syrup from canned fruit are more likely to burn, so keep a closer eye on those and cook them a little cooler.) This is a good point to wash out a bowl to eat out of if you don’t have a clean one.  Shove just enough dirty dishes aside to make sure you’ve got enough space in the sink to drain the pasta.

(Optional: Meat/meat substitute We’re cooking fast tonight, so we’re going for precooked meat options.  I’ve used canned tuna, frozen Ikea meatballs, leftover grocery store rotisserie chicken, frozen shrimp, fancypants gourmet chicken sausages (which freeze very well), jarred pulled pork I made in my crock pot three weekends earlier...  Like everything else in this recipe, you can go as low-budget or as pretentiously gourmet as you like.  Microwave frozen things on 50% for a minute or two in the bowl you’re planning to eat your dinner in, then throw them right into the frying pan.)

Step 5: Season (for real this time) Taste the stuff in your frying pan and decide what it needs.  You can throw in dried spices or fresh or dried herbs, or splash in soy sauce or vinegar or sriracha, or anything else you use to season food.  Season heavily, because your carbs are going to stretch all the flavors out, except for salt--you can add that once everything’s in the same pan.

Step 6: Combine When your starch is mostly-almost-done, drain most but not all of the liquid, and dump the pasta or quinoa or rice or whatever-you’ve-got right into the skillet.  (Leaving in a little bit of pasta liquid will help thicken everything and stick it together.)  Mix it all up with your trusty wooden spoon or plastic spatula or whatever you’re using and let it all hang out for a minute while you get your bowl.  Here’s where you taste and add more salt if it really needs.

(Optional: Cheese If it’s been that kind of day and the stuff in your pan + the contents of your fridge offer up a tasty combination, turn the heat off and just dump a shitton of shredded cheese right into the pan.  Mix everything fast so it all melts together from the heat of the pasta and it all gets melty and a little stringy and delicious.)

And that’s it!  One Frozen Veggie + One Carby Base + One Wet Canned/Jarred Thing + a few minutes of cooking + some spices + optional meats and/or cheeses = dinner, fifteen to twenty minutes after walking in the front door, plus probably lunch for tomorrow along with it.

This is also very often my base recipe even when I’m working with fresh veggies or raw meat.  Chopping fresh veggies adds an extra 5-10 minutes at the front end, depending on how many different kinds of vegetables I’m using.  (Make sure any raw veggies go into the pan before any frozens, because they’ll take longer to cook.)  If I’m working with raw meat or fish, or I’ve marinated tofu and I want it to get brown and tasty, I’ll generally season my protein and sautee it in the pan before I do anything else, then set it to the side in the bowl I plan to eat dinner in and cook everything else just the same as normal.

Obviously this takes a little bit of flavor-matching when it gets to the seasoning stage, but the whole ‘match a frozen thing to a canned/wet thing’ part is surprisingly forgiving, particularly if you stick to individual veggies instead of trying to play with one of those mixed vegetable medleys.  

I generally season a few different ways based on my ‘wet’ ingredient:

Canned tomatoes --> tons of garlic, any vaguely Italian herbs like basil/oregano/fennel, mozzarella or Parmesan cheese

Black or red beans --> lots of chili powder, some garlic, sometimes other spices with a bite like paprika or ginger to round out the flavor for fun, usually cheddar or “southwestern cheese blend”

Canned fruit, orange juice or canned baby corn --> heavy ginger, some garlic, soy sauce, sometimes Chinese Five Spice if I have it around, no cheese

Coconut milk --> just ginger and garlic, OR something vaguely garam masala-like (cinnamon, cumin, cardamom, coriander, cloves, chili, plus also non-c spices like nutmeg and whatever else seems like it might be an okay idea), no cheese

Just broth --> any of the above, OR mustard and paprika, usually with cheddar (particularly if I can add frozen or fresh diced apples to a frozen veg like broccoli)

Pesto, harissa, salsa, and other jarred ingredients usually have tons of seasoning in them already, so I season lightly to enhance whatever they’ve already got going on

(Worth noting that I grew up on Italian cooking, so I think garlic belongs in everything and I’m very much not an expert on many flavor profiles--these are things that taste good to me, and a place that might work for you to start from if you don’t have a lot of ideas what you might like.)

Good luck!  Happy cooking!  

[littlethingwithfeathers]

Quarantine Cuisine: Soup Making 101

So here’s another installment that’s more technique than recipe (though don’t worry... there is a recipe at the end). Forgive me for going a little long with this one, but I feel like not enough people know how to look at their pantry contents and summon soup. So... here we go. Soup-making 101.

Here are the basic building blocks of soup:

Protein:

If you’re wanting soup that is an actual meal, you’ll need protein, and since it’s sort of the central component of your soup, it informs every decision trickling down. Cook time, flavor palate, additional ingredients. On and on and on... And the list of soup-worthy proteins is endless. In fact, it’s probably best to list what -doesn’t- make good soup. And generally, what doesn’t make good soup is anything that is best cooked on high heat for a short amount of time. So... lean steak, delicate fish... things of that sort. Here are your best choices in most categories...

Meat: anything tough like roasts, shoulders, shanks. And sausage... links or ground. And anything cured like bacon or ham. (watch your salt with those though). You basically want things that aren’t going to just boil away... things with some fat and connective tissue.

Chicken: Thighs. 100%. You can do breasts but it’s a pain because they dry out with long cooking. And they’re more expensive. Just do chicken thighs.

Seafood: shrimp or clams... tougher fish like swordfish. But unlike the proteins above, you don’t want to add them in until the very end.

Veg: any sort of bean or mushroom. Lentils... all that good stuff.

If you’re new to soup making, I recommend starting with something forgiving. Chicken thighs, bacon, ground beef or sausage, mushrooms, or chick peas... These things stand up to being souped and are pretty hard to overcook. That said, your meat choice will arbitrate your cooking time. Meat with lots of connective tissue needs a longer cooking time, whereas chicken thighs will only take about 20-30 minutes to cook through. Keep that in mind moving forward.

Broth:

Your broth choice depends largely on your previous decision... but you can sort of think of it like wine. Red wine is like darker heavier broths like beef... save it for the red meat. Chicken broth is like a dry sturdy white wine... good for chicken obvs but also veggies. Fish broth is really only good if you’re making a fish dish. And veggie broth... I really only ever use it for keeping a dish vegetarian... it’s good but the flavor isn’t super strong. My go-to is chicken broth for most everything except heavy beef stew. And even then it would work in a pinch.

There are other liquids to consider as well. Wine... vinegars... acids... juice... coconut milk... but we don’t want to really settle those until we decide the following.

Fat: All soups need a little fat. It can come from your protein if you’re using meat... or you can go with oil or butter. Keep it fairly neutral.

Aromatics and spices: Herbs, spices, and things like onion, lemongrass, garlic, or ginger. This is where you decide your flavor palate. And don’t worry... it’s not complicated. I tend to choose my flavors based on geographical location. Here... watch.

French soup: onion/shallot, celery, carrots, tarragon, parsley, lemon, thyme, rosemary.

Italian soup: onion, celery, carrots, a shitload of garlic, oregano, basil (fresh or dried).

Thai: onion, ginger, garlic, chili paste, lemongrass, Thai basil

Indian: red onion, garlic, ginger, garam masala, curry powders, turmeric

Central American: lime, garlic, cilantro, onion, cumin

Or if you really want an advanced course in flavor matching, check out this book:

The Flavor Bible by Karen Page and Andrew Dornenburg.

You can search by ingredient and see what goes with it. Magic! It’s probably the most well used cook book on my shelf and it’s not even a cook book!

Veg: Again... go with things that are forgiving when it comes to cooking time: Mushrooms, carrots, celery, bell peppers, sturdy beans, frozen corn. But that being said, you can add things in stages. Simmer your meat and onions and carrots for awhile... add more sensitive things like potatoes in a little later. Then when everything is almost done, toss in your spinach or fresh peas and such like that to just cook through at the end. Carbohydrate: Honestly... pick your poison. Potatoes, rice, barley, pasta... go nuts. Just pay attention to the cooking time and be careful not to overcook.

***

So, with those base ingredient categories in mind, we’re just going to think like we did with the scrappy pasta from last week. You want certain flavor roles filled: Salty, sweet, fat, acid, umami.

Salty: salt. Just... straight up. You don’t always have to have something filling in... but other things to think about that might help in that department are sausage, bacon, soy sauce, grated cheese. And bear in mind... if you’re using a lot of starch like with beans, pasta, or potatoes, keep tasting as you work along to make sure you use enough salt.

Sweet: Okay we’re not talking sugar... but think about things that have a sweet component to them. Carrots, sweet peas, sweet corn... it isn’t a must have but it helps keep a dish from falling too flat.

Fat: This can come from the meat you’re using or be added by you. Keep the smoke point high so things like plain olive oil (not Extra Virgin), bacon fat, or a little butter are best. Save your fancy stuff for something else. This is more utility than anything.

Acid: This will also help keep your soup from just being all one note. Tomatoes make a great acid. As does a splash of red wine vinegar or lemon juice right at the end of cooking.

Umami: Ah that witchy little concept... the X factor of every dish. It’s hard to explain exactly what umami is. It’s a complexity that usually comes from a combination of flavors... think about chocolate and pretzels, and the way those two ingredients bring out flavors that don’t exist when those two things are eaten on their own. Have a look at this list and you’ll know what you’re looking for... bacon, toasted sesame oil, olives, parmesan cheese, miso paste, balsamic vinegar. For savory dishes, it’s usually something aged, brined, or smoked. You get the picture.

Alright... all that out of the way. I’m going to make an example soup from just crap in my pantry. I’ll give substitutions as we go along as well. Another thing you can do is google soup recipes and use this guide to make substitutions. It’s like you’re one of those neural net learning computers! Only with better context clues.

***

Pantry soup:

6 pieces of bacon, cut into one inch pieces (could also be literally any kind of fatty meat... sausage, ground critter. I wanted this to be a mostly veggie soup, so I’m going with this one)

one onion, chopped (could also be some shallots)

four carrots, cubed (could also use some celery here if you have it. I don’t.)

3-4 cloves of garlic

Some white wine... 1/2 cup-ish (for my acid and for liquid... you could totally just use more broth, but a note about cooking with alcohol... there are flavors that are soluble in alcohol but not in water. Use both broth and wine... you get the best of both worlds.)

Chicken broth (enough to liberally cover all the ingredients... this took about 48oz)

one Parmesan rind (or a little Parmesan cheese)

1 14oz can diced tomatoes, juice and all. (Pro tip... rinse the can out with about half a cup of water and dump that into the pot too so you get all the flavor.)

1 bay leaf

1 tsp Italian herbs

1/4 tsp red pepper flakes

salt and pepper

1 14oz can chick peas drained

one cup frozen green beans

3-4 potatoes cut small

spritz of lemon juice.

Things I don’t have but really wish I could add to this: Mushrooms, celery, bell peppers, and fresh spinach. Other possible adds could be frozen corn, frozen peas, sweet potatoes, kale, fresh grape tomatoes (halved), other beans like kidney, cannellini, or great northerns. In a large, heavy bottomed pot or dutch oven, cook bacon until it starts to get some color and most of the fat is rendered. Scoop the bacon out with a slotted spoon. Add onion and carrots and saute until softened. Add garlic and cook for a minute more.

Add white wine and scrape up any bits stuck to the bottom of the pan and allow to cook down by half. Add the broth, bacon, tomatoes, Parmesan rind, and spices. Bring to a simmer and cook for about 20 minutes. Taste for salt here. I’d go easy up to now, what with the bacon and the parm. But with the potatoes and the chickpeas coming into the mix, you’re going to want to make sure the broth is well seasoned. Scoop out the Parmesan rind. Add the chick peas, green beans, and potatoes and cook for an additional 30 minutes, or until potatoes and carrots are fork tender (it was closer to 40 minutes for me). Taste again for salt.

Spritz with lemon juice and serve.

[bthenoise]

Quaran-Dine & Chill: Here are 12 Homemade Food Recipes From Some Of Your Favorite Bands

Look, we get it: You’re bored. You’re stuck at home with nothing to do and to top it all off you’re absolutely starving with no idea what to make except for a peanut butter & jelly sandwich. 

Thankfully, we knew this would happen so we reached out to some amazing artists to see if they had any recipes to help us all get through this never-ending period of social distancing. 

Submitting for a feature we like to call “Quaran-Dine & Chill,” bands like Mayday Parade, The Used, August Burns Red, Atreyu, Periphery, New Found Glory and more have all pitched in some of their most favorite recipes to make from home. 

To check out how to create Groovy Toast, cook some of Herbie’s Homemade Chicken Taquitos or even put together some Veggie Pasta with Vegan Ass White Sauce, be sure to look below. Afterward, remember, before making anything to eat, WASH YOUR DAMN HANDS!

Oh, and there’s also a special 35-song Quaran-Dine & Chill playlist at the end of all this. Listen to it as loud as you possibly can -- we hear it helps the food taste better. 

Enjoy! 

JAKE BUNDRICK - MAYDAY PARADE

JAKE’S OVERNIGHT OATS

Ingredients 1/2 cup oatmeal (any type will work but I personally like Old Fashioned or Rolled Oats) 1 cup water 1 scoop protein powder (It's not necessary by any means but I prefer French Vanilla from TrueNutrition) 3/4 cup of either frozen berries or fresh berries (strawberries, blueberries, raspberries, black berries... you can either add this now to soak overnight or wait until you're ready to eat and then add berries. It's up to you) 1 banana sliced 1 tablespoon of natural peanut butter

Instructions Mix oatmeal, water, protein and frozen berries together in a bowl or jar (frozen berries are optional). You could forego this and choose to add fresh berries later.

Cover and let sit in the fridge overnight or for a few hours -- your choice.

After soaking, add fresh berries if you haven't already. Then add bananas and peanut butter.

Enjoy.

MATT HALPERN - PERIPHERY

REALLY HEALTHY “CEREAL”

I love cereal but I don't want all the bad stuff associated with most cereals. So I came up with a healthy alternative. It's pretty simple.

Grab a bowl

Add Trader Joe's Go Raw Trek Mix

Slice up some strawberries and add them too

Throw on a couple blueberries

Add 1% milk

And there ya have it! Really hearty, really healthy, easy to make “cereal” that actually fills you up!

MATT GREINER - AUGUST BURNS RED

DEER CAMP BREAKFAST CASSEROLE 

Ingredients 18 eggs 2 cups of milk 1 cup cheddar cheese 1 lb bacon 1 lb loose sausage 1 ts salt 1 tb pepper 1 pack hash browns

Instructions Pre-heat oven to 350 degrees

Brown sausage and bacon separately-drain

Pan fry hash browns until golden brown

Grease a 13” x 9” baking pan and line the bottom with hash browns

Add a layer of bacon

Add a layer of sausage

Whip the eggs in a large bowl, then add the mix, salt and pepper, mix well

Add the cheese to the eggs and mix again

Pour the egg mixture over the meat and hash browns

Cover with aluminum foil and bake for 25-30 minutes 

Remove foil and bake until the top of the casserole begins to brown. Then remove from the oven.

BRENT WALSH - I THE MIGHTY

B-LEE'S BREAKFAST FEAST

Ingredients Hash browns 2 eggs Onions Garlic Mushrooms Peppers Cheddar cheese Black pepper Salt Ketchup Valentina (black label, extra hot) hot sauce Olive oil

Instructions First, get the hash browns going in a frying pan with lots of oil. They take the longest. 

In a second pan, get all the veggies going adding garlic when everything else is almost done so that you don't burn the garlic.

When the hash browns are done, plate them and immediately add the cheese to taste. 

The veggies should be about done by this time so add those on top. 

Fry the eggs (I like mine over medium) in the original pan you cooked the hash browns in and add salt and pepper while they cook. 

I like to top it all off with some black label Valentina hot sauce and a little ketchup. 

Add a coffee and mimosa on the side and boom, you got yourself a good ol' quarantine breakfast feast.

MARK HOLCOMB - PERIPHERY

SRIRACHA TUNA SALAD

Take two cans of tuna, break it up in a mixing bowl, toss with two tablespoons of celery, half an onion and some chopped fresh parsley.

Add 1/3 cup of mayonnaise (or veganaise if you’re a tree-hugging hippy like me), 1 tablespoon mustard, and several tablespoons of Sriracha depending on how spicy you want it.

Top off with some ground pepper and lemon juice, to taste.

Also feel free to add half a diced apple if you like some sweetness and crunchy texture in there.

Delicious, healthy and super simple.

JEPHA - THE USED

GROOVY TOAST

Soak a cup of any kind of nut (almond, cashew etc..) overnight in water.

Next day, strain most of the water except for a little bit to help blend it.

Put soaked nuts in blender with a dash of lemon, a pinch of salt, pepper, two tablespoons of olive oil.

Blend until smooth.

Optional fun: slice something spicy like a jalapeño.

Add “Groovy cheese” to either toast or crackers.

Drizzle olive oil and lemon on top of “Groovy Toast” with a spicy, spicy jalapeño and let your mouth party like your stuck at home for the next month or so 🤙

CYRUS BOLOOKI - NEW FOUND GLORY

SHEPHERD’S PIE

Ingredients: Ground Beef (or turkey, or chicken, or any kind of meat for that matter) Onion, diced (optional) Frozen veggies (1 bag of pretty much anything you have, normally a carrot/corn/peas mix, but seriously, anything will do) Worcestershire Sauce (optional, but check the back of your cupboard because you probably have a bottle that’s been sitting there for years and is still good!) Potatoes (again, any kind of potatoes will do) Cheese (cheddar is the standard, but use what you have!)

Instructions: Cook your meat in a skillet, seasoning with salt and pepper and adding diced onion if you have while cooking.  

Cook/microwave your bag of frozen veggies and add directly into the meat and stir.

Now’s the time to find that Worcestershire sauce if you have it -- if not, don’t worry, this is awesome without it too!

Add a cup of cheese in there and also 1/2 cup of liquid (could be water, could be chicken/beef broth if you have). Stir to combine all ingredients and turn to low heat to keep warm.

Meanwhile, make mashed potatoes however you can (whether by hand or with a box) and when done layer these two things in an ovenproof dish — meat/veggie mix on bottom, mashed potatoes on top.

Toss cheese all over the top of that and throw it in the oven on medium heat for 20 minutes to melt the cheese.

Now, sit back, relax and enjoy your dish whether with family or all alone. It’s a full meal all in one, tastes even better the next day and you can even freeze it!

BRANDON SALLER - ATREYU

WINNER WINNER ISOLATION DINNER (Crispy Baked Chicken Thighs)

Ingredients Bone-in chicken thighs w/ skin Salt (coarse salt works best but any will work fine) Pepper Garlic powder Mixed herbs or Italian seasoning Desired veggie - Whatever you have (ie broccoli, green beans, asparagus, zucchini) Italian dressing (your favorite)

Instructions Preheat oven to 400º  

Pat dry chicken on both sides with a paper towel

Season both sides of chicken liberally. Especially the top. The key to this chicken is the well seasoned crispy skin.

Place on sheet pan and roast in oven for about 40 minutes. You are looking for the chicken to be cooked through and skin to be browned and crispy.

When chicken has about 20 minutes left, put marinated veggies on a sheet pan and roast until chicken is done.

When finished, let chicken rest for about 5 minutes as it just came out of a 40-minute fiery hell and will 100% burn your mouth.

ENJOY!

IRA GEORGE - MOVEMENTS

TACO SALAD

This is a very easy and fluid dish that you can make on your own with ease. Whether you are a vegetarian or vegan, you can make this fit your lifestyle.

Ingredients 1 bag of chopped romaine 1 can of black beans 1 frozen bag of white or brown rice 1 cup of frozen corn (thawed) Soyrizo (or any type of ground meat) 1/2 bell pepper 2 Roma tomatoes 1/3 yellow onion 1 avocado Cilantro 1 lime Taco sauce of your choice Cilantro dressing (or something comparable) Diced jalapeños Shredded Mexican cheese Handful of tortilla chips

Instructions Dice the bell pepper, yellow onion and Roma tomatoes

Chop a handful of cilantro

Thaw corn in microwave

In a small pot heat up the can of beans

Cook the soyrizo or other meat in a pan at the same time (if you are using meat you will need to season to your liking)

Heat rice in microwave (if using uncooked rice have it ready before everything)

Grab a big bowl and put rice down. Add the cilantro and lime and toss together

Now add everything else however you want. Remember this is a completely fluid meal, add or takeout any ingredient you feel. Get creative with it! DON’T FORGET TO ADD THE AVOCADO AND SAUCES!!

NICK VENTIMIGLIA - GRAYSCALE

HERBIE’S HOMEMADE CHICKEN TAQUITOS

Servings: 12 Calories: 241 Prep time: 20 min Cook time: 20 min Total time: 40 min

Ingredients 3oz cream cheese 1/4 cup salsa of your choice 1 tablespoon lime juice 1 1/2 teaspoon of taco seasoning 2 fresh cloves of garlic, minced 3 tablespoons cilantro or parsley 2 scallions diced 2 cups shredded cooked chicken or whatever protein you desire 1 cup Mexican blend cheese or whatever you want 12 6in flour tortillas Cooking spray Kosher salt

Instructions Preheat your oven to 425 degrees. Line a baking sheet with parchment paper.

In a large bowl, mix together the cream cheese, salsa, lime juice, taco seasoning, garlic, cilantro, and scallions until well combined and creamy. Add in the cooked chicken and cheese; stir to thoroughly combine.

Working with a few tortillas at a time, heat them in the microwave between two paper towels until they are soft enough to roll (about 10 seconds).

Spoon 3 tablespoons of the chicken mixture onto the lower third of a tortilla. Roll the tortilla tightly.

Place the rolled tortilla seam side down on the baking sheet. Repeat with remaining tortillas until the mixture is gone, making sure the taquitos are not touching each other.

Spray the tops lightly with cooking spray and sprinkle with a little kosher salt (don’t skip the salt!)

Bake for 15-20 minutes or until crisp and golden.

Serve with salsa, sour cream, or guacamole.

BALSAC THE JAWS 'O DEATH - GWAR

I offered up my recipes for Feline Fricassee and Poodle Wellington but my publicist informed me that things hadn't yet gotten to the point where most people are ready to eat their pets. Instead, here is a recipe that you should be able to throw together without having to take that dreaded trip to the supermarket. 

Now more than ever, everyone should be able to hunt and kill their own food. So the first thing you will need to do is grab your favorite battleaxe, knife or shotgun and go in your backyard. Look for the happy yellow flowers that are probably taking over your poorly manicured lawn. Pick as many of these as you can find, making sure to pull them out from the roots keeping the long dark green leaves intact. You may be asking, “What do I need this shotgun for?” The weapon is in case your neighbor sees you and tries to shake hands!

DOOMSDAY DANDELIONS 

Ingredients Dandelion greens 1/2 cup olive oil 3 tablespoons vinegar (red wine vinegar or balsamic work best but whatever kind you can find in your cupboard. It is the apocalypse after all) 1 tablespoon mustard (Dijon if you've got it but who am I kidding, you only have that horrible yellow crap!) 2 cloves garlic minced Salt and pepper 2 teaspoons dry herb (use whatever you can find. What are you saving that stuff for?)

Instructions Pick the flowers off the dandelion greens (these are edible too, I suggest beer battering them and frying them, but that's another recipe and I'm not getting paid for this). 

Trim the hairy roots from the greens and discard. 

Wash all the dirt from the greens, cut them in half at the base keeping the leaves attached and soak in clean cold water. 

Wisk all other ingredients together until they are a cohesive solution. 

Drain and pat dry the greens and dress them with the vinaigrette. 

Enjoy by yourself!!

SCHUYLAR CROOM - HE IS LEGEND

VEGGIE PASTA WITH VEGAN ASS WHITE SAUCE

Ingredients 1 medium onion chopped 3 cloves of garlic Red bell pepper julienned Broccoli florets Mushrooms sliced thin Zucchini halved and sliced Yellow squash quartered and sliced 1 or 4 splashes of white wine

Finisher Sauce 1/4 cup of unsweetened oat milk 1 or 2 tbs coconut oil 1/4 cup vegan mayo A few handfuls of vegan cheese (I used a vegan pepper jack by Daiya and a bit of Follow Your Heart Parmesan) 1/3 cup of Nutritional yeast Fresh basil

Herbs and Spices Kosher Salt Fresh ground pepper Herbes de Provence Some other optional shit

Pasta Fettuccine noodles ( I like that Ancient Grain in the blue box.)

Instructions Boil salted water for your noodles and in a separate pot boil a few cups of water to blanche your broccoli. You’ll be mad if your water is not boiling before you start sautéing your veg... that shit goes quick, watched pots never boil.

In a large saucepan over med/high heat: Sauté onion for about 5 minutes until it is soft and almost translucent. Add chopped garlic until that smell wakes up your girlfriend. Boom you’re cooking. Salt and pepper that junk.

Add the peppers, mushrooms, zucchini and squash, hit it with some more salt and pepper. I like to throw in some Herbes de Provence and a TINY SPRINKLE of cayenne (a little goes a long way) plus some truffle salt because I’m fancy.

By now the lil pot should be boiling. Throw those broccoli guys in there and when they turn dark ass green drain them and throw them in the pot with the other veggies.

Shit’s all steamy now. It smells crazy good. Your girlfriend and your dog are in the kitchen salivating.

Hit those veggies with some white wine. I say a few dashes, but you’ll know. You’re gonna want to let that cook off for 3-5 minutes.

Maybe you’ve already put your noodles in. If so, they’re ready to drain. If not, get to it 9 minutes after the water starts boiling again (read the box)

Now your noodles are in the strainer. Make your partner divide that into bowls.

After the wine has cooked off, add the veganaise, coconut oil, vegan cheeses and the nutritional yeast and stir all of that up until melty and gooey and combined with the veggies. I like the throw in about half a cup of chopped sliced basil and leave a little for a garnish after you’ve topped your pasta with this creamy ass veggie goodness.

OH! Pro tip: Garlic bread. (Do this 40 minutes ago before starting anything else.)

Take 2 heads of garlic and peel most of the skin off but leave bulb intact.

Chop the very top of the head off the garlic to expose the clove (like 1/16 of the top).

Place it in tinfoil and close it up around the sides. Douse with a generous amount of olive oil and salt and pepper all over that opening on the bulb and close the foil up tight around the top. Create a little oven inside your oven.

Bake at 375 for 40 minutes. You’ll smell it.

Let it cool well.

Toast a loaf of French bread.

Those little garlic cloves will pop out like little teardrops of pure heaven. Smear that junk on your toasted bread and thank me later. The oil is now roasted garlic oil. You could drizzle that on the bread too or over the damn pasta that’s in the bowl.

(Be careful. You will want to skip the steps of letting the bulbs cool. They are unforgivingly hot and will burn your flesh.)

[ketoconnect]

Keto Food Pyramid

Keto Food Pyramid: High Fat, Low Carb Food List [What to Eat, Drink & Avoid]

Do you remember that food pyramid a lot of us were taught in elementary school? Not only has the government done away with the traditional food pyramid, but there is now a healthier alternative: the Keto Food Pyramid.

If you’re on a high-fat, low-carb meal plan like the ketogenic diet (AKA keto), this keto food pyramid is a must. It’s easy to understand, and it’s vital to keeping true to your low carb lifestyle.

Stick to this pyramid as you create your weekly keto grocery list, and your body will thank you.

Our Keto Diet Food Pyramid

This keto food pyramid is designed to get your body into a state of ketosis (and stay there).

Ketosis occurs when your body doesn’t have enough carbohydrates (sugar) to produce energy, so it instead turns to fat burning for energy. These fat cells are used to create ketones, which many scientists agree are more efficient energy sources than carbs.

What are the food groups on the keto food pyramid?

When adhering to a keto diet, there are low-carb food choices you should gravitate towards:

# Healthy fats

# Fatty proteins

# Non-starchy vegetables

# Certain cheeses, nuts, and seeds

# A little bit of fruit

However, this keto diet food pyramid also clarifies foods to avoid:

# Sugar

# Bread

# Pasta

# Vegetable oils

Healthy Fats and Oils

Most important to the keto food pyramid are healthy fats and oils. Around half of your calories should consist of these high-quality fats.

What are healthy fats? Well, the word “fat” can be a scary word. But that’s just because of the hard work of the sugar industry from the past seventy years. Fats are necessary to your body’s proper function. Low-fat diets are less efficient for weight loss, compared to low carb diets. Plus, a ketogenic diet supports heart health significantly better than low-fat options.

Also, look for fats that derive from animals, like butter and tallow. These incredibly nutrient-dense foods get a bad rep from misleading “science” about the dangers of saturated fats, but they’re great for feeling full and getting plenty of important nutrients in addition to good macro balance.

Plus, animal fats are the richest sources of heart-healthy vitamin K2, which many people are deficient in.

These are some of the best fat sources, when you’re on a keto diet:

# Ghee

# Grass-fed butter

# Tallow

# Lard

# Bone marrow or bone broth

# Extra virgin olive oil

# Cod liver oil

# Coconut oil

# Avocado oil

# Sesame oil

# MCT oil

You may notice several keto-friendly oils on this list. Whether you cook in these oils or use them as an ingredient, the above oils are your best friends.

Steer clear of vegetable oils. Despite their healthy-sounding name, vegetable oils have been linked with inflammation. This affects everything from your immune system to your heart health.

Fatty Proteins

Fatty proteins are important to the keto food pyramid and the body’s nutritional needs. Proteins are macronutrients, the building blocks of our bones, muscles, skin, and blood.

But there’s this common misconception — probably the most common among new keto dieters. Many try to get their bodies into a state of ketosis with the same amount of protein as fat — fifty-fifty. Unfortunately, it’s pretty hard to get into ketosis with that ratio. Keto is very importantly a moderate-protein, not a high-protein, diet.

How much protein should you eat in a meal while on keto? Aim for 25 percent protein with 75 percent fat. A typical keto meal includes about four or five ounces of protein.

Fatty fish, seafood, fattier chicken cuts, and eggs have moderate protein content while balancing with plenty of fat:

# Salmon

# Catfish

# Cod

# Shellfish

# Oysters and clams

# Eggs

# Chicken (thighs, wings, or legs)

Fish are also rich in omega-3 fatty acids, which come with their own health benefits, like improved heart and mental health.

There are also fatty cuts of red meat that you should regularly add to your meals:

# Veal

# Steak

# Lamb

# Pork

# Salami and pepperoni

Just like with your healthy fats, it’s important to know where your proteins are sourced from. Grass-fed beef and wild caught fish are two examples of quality sourced meats. On the other hand, salami and pepperoni are technically keto-friendly but carry some risks as ultra-processed foods.

Although you can tweak your macros to include lean meats, like chicken and turkey, without dropping out of ketosis, we’ve found that avoiding these is usually simpler. Super lean meats with high protein levels but no fat are more difficult to work into a normal keto diet meal plan. If you eat keto, swap breasts out with thighs, wings, or legs.

Non-Starchy Vegetables

Vegetables are rich in nutrients. They are important to every person’s overall health. We definitely want to keep non-starchy vegetables on our plate when we’re on the keto diet when we can, although different peoples’ need for vegetables may be higher or lower than the next person.

But many vegetables are not low-carb vegetables. Starchy veggies like potatoes, corn, and carrots are relatively high in carbohydrates. We instead look to the low-carb vegetables.

You may have heard avocados touted as a “superfood” in the past. Well, this is where the avocado’s magic powers are strongest.

Avocado is a tasty vegetable (sometimes considered a fruit) that is very low on carbs — mainly because it’s so high in fiber, and you have to subtract fiber from carbs to get your “net carbs”. Avocados also come with a host of unique benefits: healthy heart, healthy brain, and preventing diabetes.

What are the best vegetables to eat when on keto?

# Avocados (a staple of most keto diets!)

# Leafy greens, like spinach and kale

# Bell peppers

# Tomatoes

# Cauliflower

# Broccoli

# Asparagus

# Zucchini

# Eggplant

# Garlic

# Cayenne

# Celery

Don’t rely too heavily on vegetables. But a small portion of non-starchy veggies at every meal is ideal for low carb diets like keto.

Cheeses, Nuts, and Seeds

Another group of foods to have a little bit of every day is cheeses, nuts, and seeds. An odd pairing, yes, but these three foods have two things in common:

1. Cheeses, nuts, and seeds can all serve as keto-friendly snacks throughout the day.

2. Cheeses, nuts, and seeds should not be eaten in high quantities, but small amounts here and there are perfectly acceptable.

Unlike milk, cheese is low-carb and high in fat. Unprocessed cheeses like cheddar, mozzarella, cream, goat, and bleu are often best for digestion.

When looking for keto-friendly dairy products, make sure it’s full-fat dairy with close to zero carbs. Beyond cheeses, think about adding full-fat sour cream or Greek yogurt to your keto diet.

Should you go nuts for nuts? Yes!

Can I plant a seed in your mind about seeds? “Pro-seed,” I imagine you are saying. (See what we did there?)

Like most snacks, make sure you consume small portions. One or two ounces of these nuts and seeds should act as a great snack:

# Pecans

# Macadamia nuts

# Walnuts

# Hazelnuts

# Almonds

# Pistachios

# Cashews

# Peanuts

# Pili nuts (some of our favorites — these are 0-carb and super high in fat!)

# Brazil nuts

# Flaxseeds

# Chia seeds

# Hemp seeds

# Sunflower seeds

# Sesame seeds

Keto Friendly Fruits

You may think fruits have too much sugar to be keto friendly. Yes, fruits have natural sugars and can be slightly addictive. However, a few lower-carb fruits shouldn’t push you over your daily carb limit. And their health benefits are too good to pass up.

Here are some other fruits that have less than 10 grams of net carbs in a one-cup serving:

# Lemons

# Limes

# Blackberries

# Raspberries

# Strawberries

# Coconuts

Fruits are the smallest part of the keto food pyramid. If you’re not careful, fruits can kick you out of ketosis. Eating fruits can spike your blood sugar, and they don’t make you feel full for very long.

Fruits are filled with micronutrients. Nature has crafted fruits into something that we really want to eat. But make sure you keep fruits to a minimum when you’re on a low carb diet.

What to Drink on Keto

You need to stay hydrated! But with all these restrictions, what can you drink while on keto?

Water. Every day. Water is your new best friend. Find a good deal on a reusable BPA-free water bottle and keep it filled each day.

Although water is the absolute best liquid for anyone to drink — whether on keto or not — there are some other low carb drinks you can look for (some of which are great fat sources):

# Bulletproof (butter) coffee

# Sparkling water

# Tea

# Coffee

# Dry wines

# Hard liquors (in moderation)

# Bone broth

# Non-dairy milk alternatives

Obviously, all of these drinks must be unsweetened to qualify as low carb.

The best teas to drink are turmeric tea and green tea. Green tea is a potent antioxidant that may promote heart health. Black tea is also great for keeping macros in check and boosting your caffeine intake for the day (it’s what is served at most restaurants).

A popular variation on coffee among keto dieters is something called bulletproof coffee. Simply put, this means you add ghee (or butter) to your coffee, often paired with MCT oil.

When looking for non-dairy milk alternatives, check the net carbs. For instance, sweetened and unsweetened almond milk are right next to each other on the shelf, and only one of them is good for a low-carb diet plan.

High Carb and Other Foods to Avoid

Now that you have the keto food pyramid at your fingertip, its helpful to look at a list of “don’ts” when it comes to the keto diet.

Obviously, we’re avoiding carbs here. So here are some food choices that are high in sugars or carbohydrates in general:

# Bread

# Pasta

# Added sugar (refined or raw)

# Honey

# Pizza

# Fries

# Beans

# Rice

# Condiments high in sugar

# Higher carb fruits, such as apples or bananas

# Starchy vegetables like corn, potatoes, and carrots

# Hot dogs, hoagies, and hamburgers (because of the buns)

As far as drinks are concerned, do not drink sugary beverages, including sodas and sugary alcoholic drinks. Also avoid fruit juices and milk because of their sugar content.

Technically speaking, diet sodas are low carb. However, avoid them like the plague. Actually, the artificial sweeteners in diet sodas can have a few downsides in common with the plague.

In Summary

# The keto food pyramid offers an easy-to-understand visual of what to eat and what to avoid when you’re trying to maintain a state of ketosis.

# Focus on healthy fats, proteins, non-starchy vegetables, cheeses, nuts, and seeds.

# Avoid sugary foods and drinks, bread, pasta, milk, and fried foods.

[familycuisinee]

how to make boiled cajun shrimp | Family Cuisine

<p>Cajun Shrimp Boil - <strong>an easy and tasty classic shrimp boil</strong> with baby red potatoes, corn on the cob, and Andouille sausages generously seasoned with <strong>Creole Seasoning</strong> and garnished with lemon for a fresh and vibrant summer outdoor meal ready in less than an hour.</p> <p><img src="https://ift.tt/3C530l0" alt="Cajun shrimp boil on a baking sheet with creole butter sauce" /></p> <p>Nothing screams summer to me than outdoor meals like this easy cajun shrimp boil recipe here. In fact, it’s on top of my list of <strong>go-to summer meals</strong> when I feel so lazy grilling outside. If you think grilling is easy enough, this one here is the most-laid back summer meal you could ever have.</p> <p>You just have to generously season the shrimps, potatoes, sausages, and corn, mix it well. Transfer them to a baking sheet and bake them for a few minutes and you’re all set for a wonderful meal. </p> <p>And the best part?</p> <p><strong>It’s a delicious meal with little to zero clean-up</strong>! Now, what’s not to love? It’s a must-try summer weeknight meal. All you’d ever worry about is how to make everything fit in your belly. 😉</p> <p>Enjoy!</p> <p><img src="https://ift.tt/3txf0J0" alt="Cajun shrimp boil on a baking sheet" /></p> <h2>What is Seafood Boil?</h2> <p><strong>Seafood Boil</strong> is generally a term referring to different types of social events that involves shellfish, like crawfish, shrimp, and crabs. The Crawfish Boil is the most popular Louisiana Cajun Tradition. They even have Crawfish Boil Festivals. Churches and other organizations hold Major Crawfish Boils in Louisiana for fundraising events. While smaller events are mostly held with family and friends for a weekend get-together and on some Holidays like Memorial Day. </p> <p>The cooking preparation includes boiling, steaming, baking, or sometimes just raw. The kinds of seafood used and side dishes differ according to what Region Seafood boil is being held.</p> <p>Traditionally, in Louisiana Shrimp Boil the ingredients are being boiled in the water to cook, drained, tossed in seasonings, and then being served. <strong>Immaculatebites Cajun Shrimp Boil</strong> on the other hand is not your ordinary Shrimp Boil. Because I like a little more action so I bake mine after coating the shrimps, potatoes, carrots, and sausages with my special secret sauce. You’ll know more about my secret as you read along. 😉</p> <h2><strong>Recipe Ingredients</strong></h2> <ul> <li><strong>Shrimp</strong> - The star of the show. What I like about shrimp is that not only it’s high in protein but also low in carbs, calories, and fats.</li> <li><strong>Baby Red Potatoes</strong> - Because of their low starch content, they are able to keep their shape even when boiled or roasted. Plus, they also have a creamy texture because they are high in moisture. </li> <li>Andouille Sausage - Has a unique distinct flavor with a coarse, smoky, and sharp taste. The sausage is already cooked so you can cook it along with shrimp and corn without worrying if it will come out raw.</li> <li><strong>Corn</strong> - I suggest using sweet corn. It is naturally sweet and has an extra crunch when you bite on it. If you have extra corn, you can also try my <strong>Oven Roasted Corn on the Cob</strong> or <strong>click here to learn</strong> <strong>How to Boil Corn</strong>.</li> <li><strong>Creole Seasoning</strong> - is the secret to the best Cajun boil recipe. I suggest buying the Salt-free Creole Seasoning. If you can’t find any, try <strong>Immaculatebites</strong><strong> </strong><strong>Creole Seasoning here</strong>. </li> <li><strong>Minced Garlic</strong> - By cutting garlic into smaller pieces you can really get the flavor and aroma to soak into the shrimp, potatoes, and corn. You can use store-bought or mince it yourself by cutting into tiny pieces using my guide, <strong>How to Mince Garlic</strong>.</li> <li><strong>Thyme</strong> - The subtle minty and earthy flavor with a hint of sweetness and floral notes add character to this dish.</li> <li><strong>Butter</strong> - A super versatile ingredient that gives your seafood boil a moist and flavorful sensation.</li> <li><strong>Salt and Pepper</strong> - The ultimate seasoning duo. Without these two, any dish will taste bland.</li> <li><strong>Onion</strong> - This is optional. I prefer to use yellow onion since it’s sweeter and has a nice astringency taste. You can also check <strong>How to Cut Onions here</strong>. </li> <li><strong>Lemon</strong> - Is used for garnishing to make it more inviting and appetizing. It also masks the distinct “seafood” smell and taste. </li> <li><strong>Cilantro </strong>- For garnishing. I personally love the aroma and fresh flavor but if you are one of those who doesn’t like cilantro, just leave it out completely.</li> </ul> <p><img src="https://ift.tt/3nnQMjq" alt="Cajun shrimp, red potatoes, sausage, and corn season with creole seasoning" /></p> <h2><strong>Recipe Substitution and Additions</strong></h2> <p><strong>Andouille Sausage Substitutes</strong></p> <ul> <li><strong>Kielbasa Sausage</strong> - is a smoked sausage often made with pork. It has a distinct garlic flavor and with a kick of heat.</li> <li><strong>Smoke Beef Sausage</strong> - is very similar to Andouille Sausage. Coarse ground smoked sausage, lightly spiced, and less garlicky.</li> <li><strong>Chinese Sausage or Chinese Chorizo</strong> - is generally sweet and salty in taste, perfect to use if you want to add some Asian touch to this dish.</li> <li><strong>Vegan Sausage</strong> - yes, they exist! Mostly, they are made from buckwheat flour, white beans, or tofu.</li> </ul> <p><strong>Additions</strong></p> <ul> <li><strong>Lobster</strong> - If you have extra bucks to burn, why not? It will make your dish extra special and fancier.</li> <li><strong>Crabs</strong> - like shrimp and lobster, it has a delicately sweet taste bursting with flavors. Just add crab and you’ll have a Cajun shrimp recipe boiling crab.</li> <li><strong>Clams</strong> - has a salty taste chewy texture.</li> <li><strong>Mussels</strong> - like clams, it has an “oceany” salty flavor with a slightly chewy texture.</li> <li><strong>Bell Peppers</strong> - to add more color and veggies to your Cajun Style Shrimp Boil. The contrasting taste of bitterness and sweetness adds character and depth to the dish.</li> <li><strong>Chili Peppers</strong> - Serrano, Jalapenos, or Scotch Bonnet Peppers are the best choice to make mouthwatering spicy Louisiana Shrimp Boil.</li> </ul> <p><strong>Note:</strong> It is better to precook these kinds of seafood before putting them in the oven or grilling them in foil packets to ensure even cooking.</p> <p><img src="https://ift.tt/38X4PE3" alt="Oven baked cajun shrimp" /></p> <h2><strong>How to Peel and Devein Shrimp?</strong></h2> <p>Peeling and Deveining shrimp is very easy to do especially on large shrimps. It is done mostly for <strong>aesthetic purposes and nothing to do with hygiene</strong>. You can skip this process for small shrimps. Though it is called deveining, the black “string” found in the shrimps are actually their digestive tract and are <strong>not harmful when eaten</strong>. </p> <p>Just follow these steps to peel and devein your shrimps easily:</p> <ul> <li>Remove the head and legs.</li> <li>Peel the outer shell starting with the head end. Keep the last part of the shell with the tail tip, for decorative purposes.</li> <li>Using a paring knife, make a shallow cut on the outer edge of the shrimp’s back about a half-centimeter deep until you see the vein.</li> <li>Pull the vein with your fingers or using the tip of a paring knife.</li> <li>If you want to keep the shells on, make a shallow cut on the shell and the outer edge of the shrimp’s back using kitchen scissors and pull out the vein.</li> <li>Gather the shells and place them in a secured plastic bag and discard them properly or you may freeze them to make shellfish broth or stock.</li> </ul> <h2><strong>How Long to Boil Cajun Shrimp?</strong></h2> <p>In <strong>Immaculatebites Cajun Shrimp Boil Recipe</strong>, only the potatoes and corn need to be precooked. Both are being boiled in water for about 8-10 minutes since they take a longer time to cook. While the shrimp and sausage are being baked along with precooked potatoes and corn for about 12-15 minutes.</p> <p>How long to boil shrimp depends on the size of the shrimp used. Shrimps cook very fast, as soon as they changed into a bright orange color you’ll know they are done. Small to medium shrimp only takes 30 seconds to 1 minute to cook and large to jumbo ones will take about 2-4 minutes to cook. So you really need to watch out to avoid overcooking the shrimp.</p> <p>More Tips and Tricks at the end of the recipe card. Don’t forget to check it out! 😉</p> <h2><strong>Making Ahead and Storage Instructions</strong></h2> <p><strong>Make-Ahead</strong></p> <p>You can literally prepare everything ahead and pop them in the oven the next day.</p> <ul> <li>Place the seasoned corn, potatoes, and sausage in a clean bowl, covered, and the seasoned shrimp in a separate container. So the “fishy” aroma of the shrimps won’t be absorbed by the potatoes, corn, and sausage.</li> <li>Or line the seasoned ingredients in a single layer on the baking sheet and cover with a cling wrap. Again, place the shrimp in a separate container.</li> <li>Refrigerate for up to 24 hours.</li> <li>Proceed with cooking instructions and add extra 5 minutes to cooking time.</li> </ul> <p><strong>Storing Leftover</strong></p> <ul> <li>You can place them in foil packets or airtight containers.</li> <li>Refrigerate for up to 3 days.</li> <li>Reheat in the oven at 350°F for 10-12 minutes or Microwave on high for 3-5 minutes.</li> </ul> <h2><strong>What to Do with Leftovers?</strong></h2> <ul> <li><strong>Soup</strong> - you can turn it into a creamy cajun shrimp chowder or cajun shrimp soup.</li> <li><strong>Omelette</strong> - get the corn off the cob and then chop the sausages, shrimp, and potatoes into small cubes. Add them to scrambled eggs or make an omelette.</li> <li><strong>Pasta or salad</strong> - you can add them to pasta or salad of your choice.</li> </ul> <p><img src="https://ift.tt/38X4QI7" alt="A close up shot of Cajun shrimp boil with Creole Butter sauce" /></p> <h2><strong>What to Serve with Shrimp Boil?</strong></h2> <p>While waiting, you can make your side dish for a complete summer outdoor meal. You can work your way through the recipes below.</p> <ul> <li> <strong>Coleslaw</strong></li> <li><strong>Mexican Cornbread</strong></li> <li><strong>Chickpea Salad</strong></li> <li><b>Baked Mac and Cheese</b></li> <li><strong>Macaroni Salad</strong></li> </ul> <h2><strong>More Southern Seafood Recipes to Love</strong></h2> <ul> <li><strong>Corn Shrimp Soup</strong></li> <li><strong>Crawfish Etouffee</strong></li> <li><strong>Seafood Gumbo</strong></li> <li><strong>New Orleans BBQ Shrimp</strong></li> <li><strong>Blackened Shrimp and Pasta</strong></li> </ul> <p><img src="https://ift.tt/2XaTrlm" alt="Cajun shrimp and sausage boil garnished with cilantro and lemon slices" /></p> <h2><strong>How to Boil Shrimp Cajun Style</strong></h2> <p><img src="https://ift.tt/3C2BKnf" alt="Boiling red potatoes and corn" /></p> <h2><strong>Precook Potatoes and Corn</strong></h2> <ul> <li><strong>Preheat oven</strong> - to 400 degrees F. Then spray a sheet pan with a nonstick spray and set aside.</li> <li><strong>Boil potatoes</strong> - fill a large pot with water, season with salt, and then add the potatoes, and thyme sprigs. Cover and bring to a boil, then reduce to a simmer and cook about 8-10 minutes or until tender. Potatoes should be firm. (Photo 1)</li> <li><strong>Add corn</strong> - and cook for 3-5 minutes. Drain water. (Photos 2-4)</li> </ul> <p><img src="https://ift.tt/3nqpjhc" alt="Making the Creole butter sauce" /></p> <h2><strong>Make the Creole Butter Sauce</strong></h2> <ul> <li><strong>Combine</strong> - in a small pan, combine the butter, creole seasoning, garlic, and thyme. You may also add onions. (Photo 5)</li> <li><strong>Heat and saute</strong> - On medium-low heat, saute them for 30-60 seconds and remove them from heat. (Photo 6)</li> </ul> <p><img src="https://ift.tt/391AhB6" alt="Coating the shrimp, corn, potatoes, and sausages with Creole butter sauce" /></p> <h2><strong>Season and Bake</strong></h2> <ul> <li><strong>Coat with Creole butter sauce</strong> - add the Creole butter sauce to the shrimp, potatoes, and corn and give it a stir until everything is evenly coated. (Photos 7-9)</li> <li><strong>Line and season</strong>- line all the ingredients in a single layer on a baking sheet and add the Andouille sausages. Sprinkle with salt, pepper, and Creole Seasoning. (Photo 10)</li> <li><strong>Bake</strong> - Bake for about 12-15 minutes, or until shrimp is pink and cooked through.</li> <li><strong>Serve</strong> - Garnish with sliced lemon and chopped cilantro.</li> </ul> <h2><strong>Grilling and Packets</strong></h2> <ul> <li><strong>Divide into 3-4 portions</strong> - Divide between 3-4 packets of aluminum foil. Fold edges of foil up around the food to close the packet for heat retention and keep the liquids in.</li> <li><strong>Grill</strong> - Place on preheated grill over medium-high heat for about 8 minutes per side.</li> <li><strong>Serve</strong> - Serve immediately garnished with lemon wedges. </li> </ul> source https://familycuisine.net/how-to-make-boiled-cajun-shrimp/

[dinneratsheilas]

Corn Chowder

You can enjoy this delicious Corn Chowder, not only in the summer, but year round if you have access to fresh corn on the cob.

Today packaged fresh sweet corn on the cob is available in many grocery stores as well as “Big Box” stores such as Costco. 

Fresh corn on the cob is essential for this dish.  After removing the corn, which is added later in the recipe, the cobs are added to the broth and simmered slowly, adding a wonderful sweetness and flavor to the chowder.

This is a surprisingly healthy chowder.  Ingredients include carrots, celery, onions, red pepper, corn, and potatoes.  Whole milk or skim milk , or a combination is added.  You can make it even richer by substituting some heavy cream or half and half to the milk. 

If you have packaged frozen fresh sweet corn kernels  you can add some as well if you don’t have enough fresh corn or just want more corn in your chowder. 

My husband, who avoids creamy soups whenever he can, absolutely loves this chowder.  It is that good!  

A warm bowl of this chowder on a chilly day can be just what you need.  Here’s the recipe...  I’ve made it several times already! 

Corn Chowder  (recipe from Simply Recipes website)

Ingredients

1 tablespoon butter (For vegetarian option, omit the bacon and use 2 tablespoons butter instead).

1 strip of bacon, or 1 teaspoon bacon fat

1/2 large yellow onion, chopped (about 3/4 cup)

1/3 cup diced red pepper

1/2 cup small diced carrots

1/2 cup small diced celery

4 -5 ears of sweet corn, kernels removed form cobs (aboout 3 cups), cobs reserved

1 bay leaf

4 and 1/2 cups milk, whole or low fat (may add cream or half and half for even richer flavor)

2 medium Yukon Gold potatoes, peeled and large (1-inch) diced (about 3 cups)

3 teaspoons of Kosher salt

1/2 teaspoon freshly ground pepper

1 teaspoon fresh thyme leaves

To Make

1. Cook the bacon:  Place butter and bacon into a large heavy-bottomed soup pot.  Heat on medium heat until the bacon renders its fat, 3 -4 minutes, or simply add 1 teaspoon bacon fat to the skillet.

2.  Cook the vegetables (except the corn and potatoes): Add the chopped onions, red bell pepper, carrot, and celery, lower the heat to medium low and cook until the vegetables soften, about 5 minutes.

3.  Add corn cobs and bring to a simmer:  Break the corn cobs in half (after you’ve stripped off the corn) and add the cobs to the pot.  Add the milk and the bay leaf. Bring to a boil and reduce the heat to a bare simmer.  Cover the pot and cook for 20 minutes.

Make sure the heat is as low as can be and still maintain a gentle simmer without scalding the milk on the bottom of the pan.  ( Stir to check it is not sticking) .

4.  Add potatoes:  After 20 minutes, add the potatoes, salt, and thyme to the pot.  Increase the heat to return the soup to a simmer, then lower the heat to maintain the simmer and cook for another 10 minutes.

5.  Finish the soup: Discard the cobs, bacon strip ( is using), and the bay leaf.   Add the corn kernels and black pepper.  Again raise the heat to bring the soup to a simmer, then lower the heat and cook for another 5 minutes, until the potatoes are fork tender.  Add more salt and pepper to taste.

Note:  Feel free to add to the amount of veggies if you like.  I  have used small creaming  potatoes with the skin on as well.  Insert a sharp knife into potatoes to ensure they are done.  It comes in and out easily when they are done.

Enjoy!

[guideseeder67-blog]

Easy Hamburger Vegetable Soup

So. School has started. After school activities have started. My oldest and youngest are in a local production of The Little Mermaid (and the oldest is Flounder, so he’s at every rehearsal.) And I’m just so. freaking. tired. All the time. We’re hitting up the drive-thru more than we should and I think all of us have just been craving something hearty and healthy and homemade. Something with vegetables that are not French fries. I had a fridge and freezer full of good intentions that needed to be used up, so I started throwing stuff into this Easy Hamburger Vegetable Soup and it turned out to be exactly what we needed.

We all felt better (physically AND emotionally!) after eating this. And the beauty of this recipe is that you can customize it depending on your preferences and what you need to use up. Need to use up some ground beef or have it waiting in your freezer?

Use that! Have some leftover pot roast? Use that instead of hamburger! Zucchini? Yellow squash? Bell peppers? Celery? Spinach? Use them!

It freezes beautifully and tastes even better the next day. And before you ask, yes, that is 1/4 cup of chopped garlic. It will be bring you nothing but happiness.

Another great thing about this recipe is that you can make it on the stovetop (about 45 minutes start to finish), in the Crock Pot, or in the Instant Pot, whatever is most convenient for you! ALSO. It only has 4 Weight Watchers Freestyle Points!

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Description

A healthy, comforting beef vegetable soup that can be easily made on weeknights! To make things even more convenient, you can either make it in the Crock Pot or the Instant Pot!

Ingredients

1 pound extra-lean ground beef (90% or leaner)* 1 large onion, minced 1/4 cup minced garlic 3-4 medium carrots, peeled and chopped 8 ounces sliced mushrooms (you can chop half or all of them to hide them) 1 1/2 tablespoons Italian seasoning Salt & pepper to taste 2 tablespoons Worcestershire sauce 1/2 + teaspoon Tabasco sauce 1 teaspoon sugar (optional) 1 28-ounce can crushed tomatoes 1 16-ounce can tomato sauce 1 cup water** 1-2 tablespoons red wine vinegar (start with 1 and add more if your soup needs a little more kick)** 1 box (4 cups; 2 cans) of beef broth 1 pound baby potatoes, cut into bite-sized pieces 1 12-ounce package frozen cut green beans 1 12-ounce package frozen corn

*You can substitute 1 pound leftover, chopped pot roast for the hamburger if you’d like. Sauté the onions, garlic, carrots, and mushrooms, but you don’t need to sauté the meat.

**If  you enjoy cooking with wine, you can replace the water and red wine vinegar with 1 cup of red wine. Don’t use cooking wine–it’s too salty.

Instructions

Heat 1 tablespoon of olive oil in a large pot or Dutch oven over medium heat. When hot, add onions, garlic, and carrots and sauté for 1-2 minutes or until the onions are fragrant and begin to soften. Add the ground beef and cook, breaking down the meat, until the meat is about halfway cooked. Add mushrooms, Italian seasoning, Worcestershire Sauce, Tabasco Sauce, and season with salt and pepper.

When the beef is done cooking, turn heat up to medium-high and allow the juices to cook off. Add the water and vinegar (or red wine, if you prefer) and stir to combine. Add crushed tomatoes, tomato sauce, beef broth, and potatoes. Bring to a boil, then reduce heat to medium and cook for about 10 minutes. Add the corn and beans and then continue to simmer until the potatoes are fork tender. Season with salt and pepper (you may need to add quite a bit of salt if you use reduced sodium beef broth.) Serve with rolls or bread.

Notes

CROCK POT INSTRUCTIONS

Prepare the recipe as directed through browning the meat. Transfer to a crockpot and add all remaining ingredients except beans and peas. Cook on high for 4-5 hours or low for 8-10 hours. 1-2 hours before serving, add the beans and peas and allow to cook through.

INSTANT POT Instructions

Using the sauté setting on your instant pot, prepare the ingredients through the sauté step. Add ALL remaining ingredients and use the manual setting to cook for 5 minutes. Season to taste.

Source: https://ourbestbites.com/easy-hamburger-vegetable-soup/

[vitamindonuts]

  The last couple weeks have been a little rough. I’m in some pretty constant pain from my ovaries, I’ve been so tired every day, and I haven’t been as positive. I think it’s a pretty expected crash after weeks and weeks of constant moving. That’s my personality though – I go, push myself, constantly doing something, practically manic – then boom. The drop. It’s like mutiny. Anyway, I haven’t missed any gym time and I’ve been eating decently well but I notice I’m constantly making excuses for myself. Before, when I was working out hard it was making it easier and easier to eat right. I didn’t really have cravings and everything felt so simple. Now, it’s effort. It’s hard for me to tell if I’m being balanced with myself, or if I’m letting myself off easy. Lately, I’ve been working out so hard that I’m starving and apparently that leads me to the McDonalds drive thru for some breakfast burritos. I guess the upside is that I always fit it into my macros so I’m not overeating, but I’m also not happy with the choice.

Anyway, I haven’t missed any gym time and I’ve been eating well (most of the time) but I notice I’m constantly making excuses for myself. Before, when I was working out hard it was making it easier and easier to eat right. I didn’t really have cravings and everything felt so simple. Now, it’s effort. It’s hard for me to tell if I’m being balanced with myself, or if I’m letting myself off easy. Lately, I’ve been working out so hard that I’m always starving and that has been leading me to fast food more often than I’d like. I guess the upside is that I always fit it into my macros so I’m not overeating, but I’m also not happy with the choice. I know it will make me feel like a crappy slug, yet I choose to fit it into my diet. Maybe it’s a habit, a crutch, or just enjoyable. I guess it’s up to me to figure out.

Well, I am making a choice now to see it as a new phase. My fascination with my body which seemed to change every day is now slowing. My workouts are harder, longer, and my body is stronger, I can feel that. But I feel like I’m constantly forgetting where I started. Instead of praising myself for what I’ve done, I’m putting myself down for not getting there faster, not already being at my goal, not starting sooner. Just negative thoughts that keep me from being proud. I think I just need a little bit of perspective, some introspection, and some time.

Self-love kind of feels like it’s the hardest kind. Why am I so forgiving with everyone around me but I get so angry with myself? Strange. I feel like that anger is starting to manifest in other ways. I find myself getting anxious to the point of panic when I haven’t figured out macros before eating something. That’s not a good thing, that’s just replacing over eating with compulsive counting. I’m constantly trying to evaluate how I’m feeling and doing because I desperately want to improve. Sometimes though, it just feels like I’m standing still. Change takes time and that is okay with me. I just need some patience.

This week I’m sharing 5 of my favorite go-to recipes. I’m so happy with these. They’re macro friendly, keep you full, and are easy to prep!

I hope you guys are having a great week. Keep me posted on your progress!

The Holy Grail Oatmeal Recipe 

(serves 2)

I absolutely love this stuff. I am not a fan of oatmeal, not in the slightest. It took David months and months of making me eat bites of his bowls of snot. Lol it grosses me out, truly. Anyway, I decided to try recipe after recipe, desperate to get some more protein into my body I have now found my favorite. It tastes great, I never get sick of it, It keeps me full for hours, and it gives me so much energy. Must try!

Ingredients

1 3/4 cups milk

1 cup quick oats

1 large ripe banana, mashed

2 tablespoons peanut butter

1/2 teaspoon ground cinnamon

1/4 teaspoon pure vanilla extract

Pinch of salt

1 to 3 teaspoons honey, optional

Sliced bananas, chopped peanuts, and cinnamon, for serving

Instructions

In a medium saucepan set over medium heat, bring milk to a boil, watching carefully so that it doesn’t boil over. Stir in oats, reduce heat to a simmer, and cook for 1 to 2 minutes, stirring occasionally. Remove from heat and cover for a few minutes. Stir in mashed banana, peanut butter, cinnamon, vanilla, and salt. Stir in honey, to taste, if desired. Top with sliced bananas, chopped peanuts, and additional cinnamon before serving.

Source

OH YES. Sun Dried tomato, Spinach, and Cheese Stuffed Chicken Breast

(serves 2)

INGREDIENTS

2 small chicken breasts (6oz/180g), boneless and skinless

½ cup sun dried tomato, cut into strips (oil packed. Use enough to cover the chicken)

4 slices mozzarella cheese (or other melting cheese of choice)

Handful of spinach leaves

2 tsp olive oil

Italian Dressing

1 tbsp Dijon Mustard

1 tbsp white wine vinegar or lemon juice

½ tsp sugar (any)

2 tsp olive oil

½ tsp EACH Italian mixed her and red pepper flakes (Note 1)

Salt & pepper

INSTRUCTIONS

Preheat oven to 180C/350F.

Whisk together the Italian Dressing ingredients in a bowl. It will be thicker than salad dressing.

Cut a pocket into each chicken breast, taking care not to cut all the way though.

Coat the chicken (inside and out) with the Italian Dressing.

Place chicken on work surface. Stuff with sun dried tomato, top with cheese then finish with spinach leaves. Just stuff in as much as you can.

Seal with toothpicks (just stick them in on the diagonal – see photo in post).

Heat oil in an ovenproof skillet over high heat. Add chicken and cook for 1½ minutes on each side, or until golden.

Transfer to oven and cook for 15 minutes, or until cheese is melted and bubbly and chicken is cooked through. Rest for 3 minutes before serving, drizzled with the juices in the skillet.

Source

The Breakfast Casserole you WILL get out of bed for 

(serves 8)

1 pound Honey Suckle Turkey/BreakfastSausage 1 medium white onion, peeled and diced 1 green bell pepper, cored and diced 4 egg whites 2 whole eggs (yolk included) 1/3 cup 2% milk 1 (20 ounce) sweet potatoes (about 3 medium potatoes) 2 cups shredded mexican blend cheese 1/4 teaspoon freshly-ground black pepper 2 stocks thinly sliced green onions

Directions

Heat oven to 375 degrees F.

Add the sausage to a medium saute pan. Cook over medium-high heat until browned, crumbling the sausage with a spoon as it cooks. Remove sausage with a slotted spoon and transfer to a large mixing bowl. Reserve about 1 tablespoon of sausage grease in the saute pan, discarding the rest. Add the onion and green pepper* to the saute pan, and saute for 5 minutes until cooked. Add the seasoning and saute for an additional 2 minutes until fragrant. Pour the vegetable mixture into the mixing bowl with the sausage. Add finely chopped, lightly steamed sweet potatoes and 1 1/2 cups cheese to the mixing bowl with the sausage and veggies. Stir to combine.

In a separate bowl, whisk together the eggs, milk and black pepper until combined. Then add them to the potato mixture, and stir to combine. Pour the mixture into a baking dish, and top with the remaining 1/2 cup of shredded cheese. Cover with aluminum foil and bake for 20 minutes. Then remove the aluminum foil and bake for an additional 10-15 minutes and the top of the potatoes begin to slightly brown. Remove and let the casserole rest for 5 minutes. Sprinkle with green onions and serve!

Source

Sheet Pan Shrimp Fajitas

(Serves 4)

I LOVE these in tortillas. Ugh. They’re amazing.

Ingredients

1 1/2 pounds of shrimp, peeled and deveined

1 yellow bell pepper, sliced thin

1 red bell pepper, sliced thin

1 orange bell pepper, sliced thin

1 small red onion, sliced thin

1 1/2 tablespoons of extra virgin olive oil

1 teaspoon of kosher salt

several turns of freshly ground pepper

2 teaspoon of chili powder

1/2 teaspoon of garlic powder

1/2 teaspoon of onion powder

Coupons

1/2 teaspoon of ground cumin

1/2 teaspoon of smoked paprika

lime

fresh cilantro for garnish

tortillas, warmed

Instructions

Preheat oven to 450 degrees.

In a large bowl, combine onion, bell pepper, shrimp, olive oil, salt and pepper and spices.

Toss to combine.

Spray baking sheet with non stick cooking spray.

Spread shrimp, bell peppers and onions on baking sheet.

Cook at 450 degrees for about 8 minutes. Then turn oven to broil and cook for additional 2 minutes or until shrimp is cooked through.

Squeeze juice from fresh lime over fajita mixture and top with fresh cilantro.

Serve in warm tortillas.

Source

Crazy Good Beef and Broccoli

(serves 2)

  1 pound flank steak, sliced into 1/4 inch thick strips

3 cups small broccoli florets

1/2 cup beef stock

5 cloves garlic, minced

2 tablespoons corn starch

1 tablespoon avocado oil

For the sauce:

1/2 cup soy sauce

1/4 cup brown sugar

2 teaspoons corn starch

Instructions

Toss sliced beef in a large bowl with corn starch.

Heat canola oil in a pan over medium heat for a few minutes. Add sliced beef and cook until it browns, a few minutes, stirring frequently. Transfer to a plate and set aside.

Add broccoli and garlic to the pan, and stir. Add beef broth. Let simmer until the broccoli is tender, about 10 minutes, stirring occasionally.

While waiting for the broccoli to cook, combine all of the sauce ingredients in a bowl and mix well.

Add the reserved beef and sauce to the pan, and stir. Let simmer for 5 minutes so the sauce thickens a bit.

Serve beef and broccoli over cooked white rice.

Source

New recipes & a changing perspective The last couple weeks have been a little rough. I'm in some pretty constant pain from my ovaries, I've been so tired every day, and I haven't been as positive.

[manawhaat]

winchestersinthedrift replied to your post “1/8/17”

//crashes through door// talk to me about albondigas, i've never heard of them! also you rock

Ok, firstly, YOU ROCK and I love you a bunch. 

Secondly, duuuuuuuude. Ok, albondigas are technically translated to meatballs, but it’s more like a meatball soup. Carrots, potatoes, celery, bell peppers, onions, and zucchini, (corn, cilantro, and mint are optional) get cut into large pieces and boiled in part water part chicken broth. Throw some rice into some beef (or turkey) and mix it up, form those little fuckers, and when the veggies are mostly soft, toss in the meatballs and add a can or two of tomato sauce, cook until the meat is done and you’re set. Boom! Delicious, pretty healthy if you get a lean meat and don’t use too much salt (or rice like my dumb ass did). My grandma made it for us all the time when she was alive, and my broth was pretty close to hers, but my meatballs were too ricey (I blame my sister for wrong measurements) and overcooked, the veggies were just a tad firm for my liking (again, sis to blame with wrong timing), and my potatoes were overcooked and disintegrated on me lol (bc of the wrong timing).

[beckypatterson1]

Mmm Mmm Sauce Recipe

Wow!

You guys definitely challenged me with your submissions yesterday!!

Thank you so much for sharing what random ingredients you had in your fridge and pantry. I came up with some pretty great solutions.

A testament the power really is in the sauce :0)

QUICK RECAP: 1) I’m sharing with you my “secret ingredient” to writing recipes and making instant meals from whatever I’ve got: SAUCES. In post #1 I explained how a simple sauce can turn a bunch of random ingredients into a real, satisfying meal. I also showed you how all the best cuisines (i.e. French, Italian) use sauces as a defining characteristic. In post #2 I gave you BASIC MEAL FORMULA (starch + protein + vegetable + sauce) with 10 super simple examples of it in use so you see exactly how it works (woot!) and why sauces are transformative. I’m also giving you five more examples today from your submissions plus my MOTHERLOAD universal sauce recipe that goes with everrrrything.

This is a great opportunity for you to learn “how I do it” and start pulling meals together on your own from whatever you have on hand.

As promised (!!)

This is my MOTHERLOAD “universal” it-goes-with-everything sauce. I usually serve this sauce as a cold salad dressing but I have also used it as a “gravy” (lightly heat it on the stove) for steamed veggies and I’ve mixed it with cooked rice and vegetables for a baked casserole. It’s even magical over a baked potato with peas.

FYI--my omni friends like this sauce so much they practically drink it. 

Mmmmm Mmmm Sauce (makes about ⅓ cup)

¼ cup cold water

¼ cup nutritional yeast

1-2 tbsp Dijon mustard

1 tbsp pure maple syrup

Juice of ½ lemon

1 tbsp miso paste

Combine all ingredients in a blender and whiz until well combined. Chill until serving (it thickens up a bit and gets better with age).

Add more miso for a miso-flavored (Asian-inspired) option, more lemon juice (or lemon zest) for a lemony sauce, more Dijon for a tangier variation or vinegar for a punch. You can also substitute tahini (or a nut butter) for the miso and a whole new flavor profile is ready for you to play with. Additionally, you can slightly alter this dressing by adding 1-2 tsp curry powder, 1-2 tsp dried dill (or fresh), toasted sesame seeds, tomato paste, smoked paprika, or any other herbs and spices you like.

When quadrupling this recipe, I add a can of chickpeas or navy beans. Now you’ve got enough to party!!

It really is the MOTHERLOAD sauce :)

As delicious as it is though, my family does tire of it (and barbecue sauce, and marinara, and teriyaki, and all the other simple sauce examples I suggested yesterday).

This is why I have a list of 122 sauces

and 69 oil-free salad dressing recipes

that I call upon to bring my meals together, especially when I haven’t been to the store in a while.

Without that list, I couldn’t write recipes or pull meals together out of my butternut at 6pm. That list/compilation of sauce recipe is my end-all-be-all-food-bible.

I’ve written close to 5,000 recipes at this point in my career and I’m still shocked at how a quick whisk-it-together sauce transforms “random ingredients” into a real, satisfying MEAL.

I could eat beans and rice with a side of broccoli or kale, sure. I get that “food is fuel” and that those healthy things are a meal… but anytime I do that, it feels like I’m missing something…

... Before I know it my head is in the fridge or pantry looking for that missing thing.

WHEN I USE A SAUCE? That doesn’t happen.

If you can relate, I encourage you to start using more sauces and dressings. Take my suggestions, examples, the Mmm Mmm motherload sauce recipe above, and run with them.

The basic meal formula makes it so easy. Plug and play!

If you’re ready for more, or you’ve been thinking,

“I want your list/compilation of oil-free sauces and dressings Lindsay”

I’ve got great news for you.

You’ll have an opportunity to get all of my sauces and dressing recipes tomorrow.

Look for this email because it is a limited offer.

I’m so glad I got to share my knowledge and love of sauces with you! It lights me up to know that you’ve found my meal formula helpful.

Speaking of that, here are the five more examples of the formula. (Thanks again to everyone who submitted their list of random ingredients yesterday)

  1. “Bowtie macaroni, lentils, and Brussels sprouts”

Three good options: Toss all of them with balsamic vinegar or a balsamic vinaigrette (add Dijon for a twist) or with marinara. If you like spicy, mix Sriracha into vegan mayo or yogurt and toss to coast everything for a chilled or slightly warm salad. I recommend roasting the Brussel sprouts if you can. 

  2. “Farro, kidney beans, half a green bell pepper, some celery”

Sounds like a Cajun meal! Saute veg, Add Creole Red Pepper Gravy. 

  3. “Spaghetti, canned green beans, canned carrots.”

I’ve got just the gravy! Dijon Gravy (⅔ cup water, 2T nutritional yeast, 1-2T Dijon, 1-3 tsp Italian seasoning, 1 tsp miso (optional), 2 tsp cornstarch. Whisk together heat over low). Toss canned vegetables in with pasta 1 minute before it’s done to warm. Drain, toss with gravy for a sauce, adding soy or almond milk to thin if desired.

  4. “Udon noodles, tofu, frozen pea-carrot medly.”

That’s definitely a job for Pad Thai Peanut Sauce. 

  5. “Quinoa, black beans, bananas”

Oooh! I get to share one of my secret gems! Have a Belize-inspired meal with my Lime Dressing (3T veg broth, 1-3T white vinegar, juice 1-2 limes, 1-2 tsp maple, ¼ tsp garlic powder and chili powder (or hot sauce), few dashes of cumin, whisk, chill). If you have frozen mango, you could go simpler with my Mango Lime Dressing (blend together 1 cup mango, juice ½ lime, dash ground ginger, Sriracha or other hot sauce if desired).

  6. “Pls tell me how to use chipotle hot sauce. I have most beans, hummus, bread, tortillas, salad, frozen corn, rice, pasta, quinoa.”

That hot sauce is used an a substitute for the paprika and chipotle powder in my Smoky Chipotle Dressing! (1/4c vegan mayo or hummus, ⅛ tsp liquid smoke, dash of smoked paprika, very light dash chipotle powder). Spread on a wrap and add black beans, spinach or salad mix, and tomatoes if you have them).

  7. “Do you have any recipe that uses apricot preserves?”

Sure do! My Instant Sweet and Sour Sauce (¼ c apple cider vinegar, 2 tbsp apricot jam or preserves, dash garlic powder, hot sauce (optional). Toss over roasted cauliflower and shelled edamame or baked cubed tofu. Serve over rice.

If you’re wondering how I knew what sauce to pair with each…

Or you’ve been thinking...

“Your compilation of sauces and oil-free dressing recipes would be great Lindsay, except I don’t know what flavors go with what.”

You will really love what’s coming next.

With each sauce or dressing, I’ve included EXACTLY what beans, lentils (or tofu), vegetables, and grains go well with it, making my Basic Meal Formula foolproof.

Imagine finding a can of kidney beans, looking to see what sauces go with kidney beans, and then getting vegetable and grain suggestions for a full meal to go with it. MAGICAL!!!

A few people have asked if I use oil (I don’t) or weird ingredients like pomegranate molasses (I don’t x2).

I created all of these sauces and dressings out of staple ingredients you have on hand such as herbs, spices, vinegar, almond or soy milk, hot sauce, soy sauce, mustard, etc.

This means you will always have p-l-e-n-t-y of options. They’re also super easy, just whisk together and go!

If you’re ready to transform ordinary ingredients into extraordinary meals…

If you want to be more satisfied at meal time and not looking for that “something else” after…

If you’d like to cook more intuitively and with ease....

And if “minimalist meals” that work sounds perfect right about now…

Don’t miss tomorrow’s email!!!

You will have the opportunity to get my new cookbook, Happy Herbivore Gets Saucy, 191 Oil-Free Vegan Sauces and Salad Dressings, early at a discounted price.

This is your chance to get all of the sauce recipes and dressing recipes I use to write recipes and make meals, plus a list what foods they go with so you can always use the meal formula to make an amazing meal with canned beans, frozen rice, and veggies you’ve got.

If you want my “secret ingredient” a.k.a. my tried-and-true (191!) sauces and dressings, you need to read tomorrow’s email.

Look for this email because it’s a limited offer.

Lastly, I’m so proud of you for seizing this opportunity to learn how to create “minimalist” meals effortlessly and cook more intuitively.

Anytime someone cooks for themselves I feel like we’re winning the war against the evil processed food industry.

Talk soon, Lindsay

from Recipes Blog https://happyherbivore.com/2019/05/mmm-mmm-vegan-sauce-recipe/

[foodrecipes2019]

TERIYAKI PORK SLOPPY JOES

TERIYAKI PORK SLOPPY JOES

Teriyaki Pork Sloppy Joes made with ground pork and teriyaki sauce are the PERFECT combo of sweet and messy on a toasted brioche bun, ready in only 20 minutes!

Another week, another addition to the popular Sloppy Joes series! And just in case you missed it, here’s my Korean Beef Sloppy Joes and BBQ Sausage Sloppy Joes, both variations on my most popular recipe Ultimate Sloppy Joes.

on my most popular recipe Ultimate Sloppy Joes.

TERIYAKI PORK SLOPPY JOES

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We’re more than half way through our sloppy joes series, and honestly we still haven’t run out of ideas! We’re sloppy joes inspired, and I’m super excited about this week’s Teriyaki Pork Sloppy Joes. Teriyaki Pork is a recipe I’ve made MANY times over the years for clients, and now I love making these sloppy joes for my family because they’re super kid-friendly.

Teriyaki Pork Sloppy Joes are a combo of sweet teriyaki mixed with ground pork and cooked in a messy sauce with carrots and garlic. Just like the classic teriyaki dish, we’re topping these with scallions and cucumber, after piling it high on a buttery toasted brioche bun. Seriously, teriyaki pork sloppy joes are the things that dreams are made of. Sweet, savory dreams.

HOW TO MEAL PREP TERIYAKI PORK SLOPPY JOES

Sloppy joes are EASY to meal prep for the week, and perfect for busy schedules!

Brown the meat and veggies in the sauce, but set some of the sauce aside in a container (or even better, make some extra sauce).

Cook the meat through, but stop when the sauce is still pretty thin. It will thicken later.

When ready, reheat the meat in a skillet with 2-3 tablespoons of water, and the reserved sauce.

Serve as normal with cucumber, scallions, and freshly toasted buns.

WHAT TO SERVE WITH TERIYAKI PORK SLOPPY JOES

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Easy Light Coconut Rice

Cheesecake Factory Luau Salad (Copycat)

Easy Cole Slaw

Crispy Sweet Potato Fries

Fried Pickles

VEGETABLES TO HIDE IN TERIYAKI SLOPPY JOES

Chopped bell peppers

Onions

Bean Sprouts

Spinach

HOW TO MAKE TERIYAKI PORK SLOPPY JOES IN THE SLOW COOKER

Use a large skillet with some oil and garlic to brown the pork until almost cooked through. Add to slow cooker.

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Stir in carrots and sauces.

Whisk together broth and corn starch. Pour over pork and close lid to slow cooker.

Cook on high for 4 hours, or low for 8 hours. When it’s done, top with cucumber and scallions.

Butter and toast your buns, then scoop evenly onto each and serve.

If you don’t want to serve on buns, you can serve teriyaki pork sloppy joes over rice instead!

MORE TERIYAKI RECIPES

Save Recipes

Teriyaki Chicken

Beef Teriyaki

Baked Teriyaki Chicken

Ground Beef Teriyaki Ramen

Slow Cooker Teriyaki Chicken

TIPS FOR MAKING TERIYAKI PORK SLOPPY JOES

It’s important not to overcook the sauce, otherwise too much water will cook off and your joes won’t be sloppy enough. Stop when you see the sauce just start to thicken. It will continue to thicken a little more as it cools down .

You can make this recipe with ground chicken or beef, both meats go well with teriyaki sauce.

Butter and toast the brioche buns so they’ll hold up to the moisture in the sauce without breaking apart.

Prep your ingredients before you start cooking so the pan doesn’t burn on the bottom while you’re trying to chop.

I’d love to know how it turns out for you so if you do make the recipe pretty please come back and leave a comment letting me know how you enjoyed them.

We put a whole lot of delicious effort into recipe testing ALL of these Sloppy Joes, just for this weekly series!

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TERIYAKI PORK SLOPPY JOES

Yield: 6 sandwiches

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Course: Sandwich

Cuisine: American Fusion

Teriyaki Pork Sloppy Joes made with ground pork and teriyaki sauce are the PERFECT combo of sweet and messy on a toasted brioche bun, ready in only 20 minutes!

INGREDIENTS

2 tablespoons canola oil

1 carrot minced finely

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3 cloves garlic chopped

1 1/2 pounds ground pork

1/3 cup teriyaki sauce

1 cup chicken broth

2 tablespoons hoisin sauce

1 tablespoon cornstarch

6 brioche buns toasted

1 bunch scallions thinly sliced (optional)

1 cucumber peeled and thinly sliced (optional)

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US Customary - Metric

INSTRUCTIONS

Note: click on times in the instructions to start a kitchen timer while cooking.

Add the canola oil and carrots to a large skillet on medium heat and cook for 5-7 minutes until softened and just starting to brown.

Add in the garlic and pork and cook, crumbling while cooking until browned, about 5-7 minutes .

Add in the teriyaki sauce, chicken broth, hoisin sauce and cornstarch and whisk well before the cornstarch starts to clump in the heated sauce.

Cook for 4-5 minutes until sauce is reduced and spoon onto brioche bun and top with green onions or cucumber slices

Note: click on times in the instructions to start a kitchen timer while cooking.

NUTRITION INFORMATION

Yield: 6 sandwiches, Amount per serving: 503 calories, Calories: 503g, Carbohydrates: 28g, Protein: 25g, Fat: 31g, Saturated Fat: 9g, Cholesterol: 81mg, Sodium: 1121mg, Potassium: 577mg, Fiber: 2g, Sugar: 7g, Vitamin A: 35.1g, Vitamin C: 8g, Calcium: 8g, Iron: 18.4g

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